How to Do the Bench Jump
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💪 Quadriceps, Calves, Glutes, Hamstrings🏋️ Body Only📊 Intermediate🏷️ Plyometrics
How to perform it
- Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
- Perform a short squat in preparation for the jump; swing your arms behind you.
- Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
- Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
- Turn around and face the opposite direction, then jump back over the bench.
Muscles worked
The Bench Jump primarily targets your Quadriceps, with support from your Calves, Glutes, Hamstrings. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Bench Jump slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.